CrossFit Whip

Aerobic Sunday

Body feels good today. Little sore here and there. The ROMWODs are definitely hitting and opening up areas that have been tight for ages. I did a short little 10 minute shoulder video this morning before getting ready for the gym.

Warm-up

Crossover Symmetry Activation

Bottom Squat Hold

3 Sets

5 ATYs (5#)

30s Plank (with forward lean)

10 PVC Pass-thrus (sticking point)

10 Supermans (holding PVC)

Gymnastics

5 Cycles

3×5 T2B

1:00 Rest

One more cycle than last week. Last week didn’t seem bad, but I couldn’t make it this week with the extra cycle. Had to split my final set of 5 into 3-2.

Strength

E3M – 5 Sets

10 Pendlay Rows (supinated, 95#)

10 Good Mornings (95#)

Good weight for the sets of 10s. I worked up a nice little sweat.

Conditioning

30:00 Aerobic Circuit

200m Run

100m KB Front Rack Carry (2 different weights)

100m Farmer’s Carry (same KBs)

1:30 Row or Air Dyne

Perfect day to be outside for this and just move without having to worry about the pace. I made a mistake and picked up 2×35# the first round since they were different styles. Used 26+35 the next round and then 35+44 for the rest. Made it through 5 full rounds, plus a run and the carries. Really enjoyed that one, but the front rack carry was much harder than I expected.

Finished up with Crossover Symmetry Iron Scap and heading to King Par to try out some new irons! Will do a 20 minute ROMWOD tonight.